MINDFUL EATING

Introduction to Mindful Eating

Mindful eating is an approach that encourages individuals to focus on the experience of eating, promoting a deeper awareness of the food they consume and the sensations associated with it. This practice is rooted in mindfulness, which involves being present in the moment and fully engaging with one's thoughts, feelings, and physical sensations.

The Sanskrit term used for such Mindful Eating is 'Unodari'. The word ‘Unodari’ comes from the two words - Una - means empty; Uder - means the stomach.

It refers to keeping/ using less things than required. This involves eating food less than one desires for and drinking water lesser than what one feels like drinking at a particular point of time. It implies that one should keep the stomach empty to some extent at all times. In Jainism, it is recommended to consume 32 handful of food for male and 28 handful of food for female.And in order to perform this fast, one may eat a few handfuls less than the prescribed amount.

Unodari promotes mindfulness while eating, which can lead to a better relationship with food. Mindful eating involves paying attention to the food's taste, texture, and aroma, which can help in reducing overeating and binge eating.

In today’s time, this principle has been widely followed in the form of mindfulness. Mindful eating is a practice that involves paying attention to the present moment while eating, without judgment or distraction.

Why does ayurveda suggest eating less than what we are hungry for?

Ayurveda suggests that it is important to eat in moderation and not overeat, even if we are feeling very hungry. This is because overeating can lead to digestive problems and other health issues. One verse that illustrates this principle is from the ancient Ayurvedic text, Charak Samhita:

This verse can be translated as "Food consumed in excess, even if beneficial in nature, is considered as poison, while food eaten in moderation, even if it is of poor quality, is considered as nectar." In other words, Ayurveda teaches that it's better to eat a smaller amount of food that is appropriate for our body and digestive capacity, rather than consuming excessive amounts of even the healthiest foods.

Overeating can lead to a condition known as "ama" in Ayurveda, which is a buildup of toxins in the body that can lead to a range of health problems. Eating in moderation, on the other hand, can help promote good digestion, boost immunity, and improve overall health and well-being.

Therefore, Ayurveda suggests that we should eat until we are about three-quarters full, leaving some space in the stomach for digestion and avoiding overloading the digestive system.

Some of the research backed benefits of practising the Unodari fast are given below -

 Reduced binge eating

A study published in the International Journal of Eating Disorders found that participants who practiced mindful eating had fewer binge episodes and reported less emotional eating.

 Improved digestion

A study published in the Journal of Gastroenterology and Hepatology found that participants who practiced mindful eating experienced improvements in digestive symptoms such as bloating and constipation.

Weight loss

A study published in the Journal of Obesity found that participants who practiced mindful eating lost more weight than those who did not.

Reduces stress and anxiety

A study published in the Journal of Affective Disorders found that participants who practiced mindful eating experienced improvements in depression and anxiety symptoms.

Conclusion

The ancient principle of Unodari, encouraging eating slightly less than desired, resonates with mindful eating and Ayurvedic practices. By consciously limiting intake, individuals may cultivate a more aware and respectful relationship with food, appreciating its taste, texture, and aroma. This conscious approach can help reduce overeating and binge eating, moving away from mindless consumption towards intentional nourishment. Ayurveda further underscores the importance of moderation for optimal digestion and overall health, warning against the negative consequences of overeating, including the accumulation of "ama" – toxins that can lead to various ailments. Embracing Unodari, therefore, becomes a practice of self-care that supports digestive well-being and cultivates a balanced approach to eating for long-term health and vitality.